Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Mar 3, 2012:

activity # timemileskm+m
  Running7 3:28:33 25.07(8:19) 40.34(5:10) 139
  Strength and Conditioning12 3:11:50
  Cycling4 2:46:28 53.18(3:08) 85.59(1:57)
  stretching session10 1:22:00
  Yoga6 32:00
  foam roller3 11:00
  gym1 10:00 1.5(6:39) 2.42(4:08)
  Total23 11:41:51 79.75 128.35 139
  [1-5]19 9:33:51

«»
1:25
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 3, 2012 #

10 AM

Strength and Conditioning 32:00 [1]
(rest day)

Yoga 4:00 [0]

stretching session 5:00 [0]

Friday Mar 2, 2012 #

8 AM

Strength and Conditioning 24:33 [1]

stretching session 10:00 [0]

9 AM

Yoga 8:00 [0]

foam roller 4:00 [0]

4 PM

Cycling 51:29 [3] 27.11 km (1:54 / km)
shoes: Asics Gel Noosa Tri-6

gym (rowing) 10:00 [4] 2.42 km (4:08 / km)
shoes: Asics Gel Noosa Tri-6

9 PM

Note

travelling to wicklow tomorrow for the LL race in Glendasan for the intervarsities

Strength and Conditioning 11:29 [1]

stretching session 5:00 [0]

Thursday Mar 1, 2012 #

Note

look back on the month:
was sick for the first few days so running hours are down a bit
running: 16hrs31mins, 188.61km, 1990m climb
bike; 6hr43mins, 212.52km
orienteering; 37.13km, 1443m climb, 93 controls
strength and conditioning 13hrs32mins

total hours: 51hrs11mins
10 AM

Strength and Conditioning 14:44 [1]

3 PM

Cycling (gym) 35:00 [3] 17.09 km (2:03 / km)
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 20:00 [1]

7 PM

Running warm up/down 22:36 [1] 3.51 km (6:26 / km) +31m 6:10 / km
shoes: Asics Gel Noosa Tri-6

with bill out to cit for the leevale track session

Running intervals (leevale session) 9:02 [5] 3.37 km (2:41 / km)
shoes: Asics Gel Noosa Tri-6

8*400m
consistant times all 66-70seconds except the last one which was 64 just for fun. the first night we did this session i only managed 5*400 in 72 seconds so appears im moving the right way nice to have so many top class runners to help me improve and a top notch coach as well who just knows what you should do and how much more you can give, glad he allowed us jump in with the leevale lads.
this time is only the hard running times
times;
1) 69seconds, 430m, @2.45 pace
2) 66seconds, 420m, @2.38 pace
3) 70seconds, 410m, @2.49 pace
4) 68seconds, 410m, @2.46 pace
5) 69seconds, 420m, @2.43 pace
6) 67seconds, 430m, @2.37 pace
7) 69seconds, 420m, @2.45 pace
8) 64seconds, 430m, @2.32 pace

Running intervals (leevale session) 21:02 [1] 3.49 km (6:02 / km)
shoes: Asics Gel Noosa Tri-6

recovery runs in between of 1 lap
8 PM

stretching session 10:00 [0]

Running warm up/down (home) 21:30 [1] 3.23 km (6:39 / km) +12m 6:32 / km
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 8:25 [1]

core

Wednesday Feb 29, 2012 #

7 AM

stretching session 10:00 [0]

8 AM

Strength and Conditioning 19:12 [2]

3 PM

Running warm up/down 3:18 [1] 0.59 km (5:36 / km) +2m 5:30 / km
shoes: Asics Gel Noosa Tri-6

Running (plyometrics) 10:00 [0] 1.0 km (10:00 / km)
shoes: Asics Gel Noosa Tri-6

stretching session (dynamic) 7:00 [1]
shoes: Asics Gel Noosa Tri-6

Running intervals (5*1km) 17:19 [5] 5.02 km (3:27 / km)
shoes: Asics Gel Noosa Tri-6

running hard time

Running (5*1km) 10:00 [3] 2.06 km (4:51 / km)
shoes: Asics Gel Noosa Tri-6

recovery

stretching session 5:00 [0]

4 PM

Running warm up/down 4:11 [1] 0.85 km (4:55 / km)
shoes: Asics Gel Noosa Tri-6

9 PM

Strength and Conditioning 19:52 [1]

foam roller 3:00 [0]

Yoga 8:00 [0]

Tuesday Feb 28, 2012 #

8 AM

Strength and Conditioning 9:29 [1]

Yoga 3:00 [0]

stretching session 5:00 [0]

5 PM

Running warm up/down (to training) 6:11 [1] 0.99 km (6:15 / km) +4m 6:07 / km
shoes: Asics Gel Noosa Tri-6

6 PM

Running warm up/down (to cit pitches) 19:36 [2] 4.18 km (4:41 / km) +29m 4:32 / km
shoes: Asics Gel Noosa Tri-6

Running 16:00 [4] 4.56 km (3:31 / km) +21m 3:26 / km
shoes: Asics Gel Noosa Tri-6

8*2minutes on the grass pitches, the plan was to go at around the same pace for each of them which was achieved. grass felt nice to run on for a change. Good session tonight, had kieran and eric to push me turns out i ran the most consistant times and if anything got a bit faster which is good. Also was nice to have a good group of guys to train as a team for once

Running 15:58 [3] 2.01 km (7:57 / km) +3m 7:53 / km
shoes: Asics Gel Noosa Tri-6

8*2 minutes recovery

Running warm up/down (from cit) 24:40 [2] 4.51 km (5:28 / km) +16m 5:22 / km
shoes: Asics Gel Noosa Tri-6

7 PM

stretching session 10:00 [0]

stretching with bill

Yoga 3:00 [0]

with bill again

Strength and Conditioning 7:33 [1]

with bill on the track

Running warm up/down 7:10 [1] 0.97 km (7:23 / km) +21m 6:40 / km
shoes: Asics Gel Noosa Tri-6

jog home with bill
8 PM

Note

going to do more work on speed tomorrow. 1km intervals in the park down the road, probably do 4-6 of them depending on how i feel and the target is to go at 3.30km pace for them all, looking for more consistency in my running
9 PM

foam roller 4:00 [0]

Strength and Conditioning 7:00 [1]

core work
10 PM

stretching session 5:00 [0]

Monday Feb 27, 2012 #

7 PM

Cycling warm up/down 5:00 [1] 2.44 km (2:03 / km)
shoes: Asics Gel Noosa Tri-6

Cycling 1:04:59 [4] 34.02 km (1:55 / km)
shoes: Asics Gel Noosa Tri-6

8 PM

Cycling warm up/down 10:00 [1] 4.93 km (2:02 / km)
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 17:33 [1]

9 PM

stretching session 10:00 [0]

Yoga 6:00 [0]

Sunday Feb 26, 2012 #

Note
(rest day)

well deserved day off

« Earlier | Later »